Okra, frozen is a good way to always have this green vegetable, because it quickly turns brown. See more about it below.
About Frozen Okra:
Fresh okra should always be as green as the okra in this photo. Unfortunately, we rarely see fresh okra in the markets; and when we do, most of it is turning brown, so we usually buy frozen whole or cut okra. Okra, also called lady fingers, or bhindi in Indian cuisine is a plant grown for its fibrous pods full of round, white seeds. Okra originated somewhere near present-day Ethiopia. Okra is great in soups and in a variety of other dishes. The high fiber content helps to thicken soups and sauces. See the nutritional chart below.
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Okra, cooked, boiled, drained, without salt
Refuse: 0%
Scientific Name:
NDB No: 11279 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 0.5 cup slices ——- 80g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
92.57
|
5
|
0.557
|
74.06
|
Energy |
kcal
|
22
|
0
|
0
|
18
|
Energy |
kj
|
93
|
0
|
0
|
74
|
Protein |
g
|
1.87
|
1
|
0
|
1.50
|
Total lipid (fat) |
g
|
0.17
|
1
|
0
|
0.14
|
Ash |
g
|
0.84
|
1
|
0
|
0.67
|
Carbohydrate, by difference |
g
|
4.55
|
0
|
0
|
3.64
|
Fiber, total dietary |
g
|
2.5
|
1
|
0
|
2.0
|
Sugars, total |
g
|
2.40
|
0
|
0
|
1.92
|
Frozen Okra Minerals |
|||||
Calcium, Ca |
mg
|
77
|
18
|
5.51
|
62
|
Iron, Fe |
mg
|
0.28
|
18
|
0.012
|
0.22
|
Magnesium, Mg |
mg
|
36
|
18
|
1.341
|
29
|
Phosphorus, P |
mg
|
32
|
18
|
1.344
|
26
|
Potassium, K |
mg
|
135
|
18
|
7.533
|
108
|
Sodium, Na |
mg
|
6
|
18
|
1.01
|
5
|
Zinc, Zn |
mg
|
0.43
|
18
|
0.022
|
0.34
|
Copper, Cu |
mg
|
0.085
|
18
|
0.009
|
0.068
|
Manganese, Mn |
mg
|
0.294
|
18
|
0.014
|
0.235
|
Selenium, Se |
mcg
|
0.4
|
18
|
0.263
|
0.3
|
Frozen Okra Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
16.3
|
0
|
0
|
13.0
|
Thiamin |
mg
|
0.132
|
0
|
0
|
0.106
|
Riboflavin |
mg
|
0.055
|
0
|
0
|
0.044
|
Niacin |
mg
|
0.871
|
0
|
0
|
0.697
|
Pantothenic acid |
mg
|
0.213
|
0
|
0
|
0.170
|
Vitamin B-6 |
mg
|
0.187
|
0
|
0
|
0.150
|
Folate, total |
mcg
|
46
|
3
|
6.157
|
37
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
46
|
3
|
6.157
|
37
|
Folate, DFE |
mcg_DFE
|
46
|
0
|
0
|
37
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
283
|
0
|
0
|
226
|
Vitamin A, RAE |
mcg_RAE
|
14
|
0
|
0
|
11
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.27
|
1
|
0
|
0.22
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Tocopherol, beta |
mg
|
0.00
|
1
|
0
|
0.00
|
Tocopherol, gamma |
mg
|
0.16
|
1
|
0
|
0.13
|
Tocopherol, delta |
mg
|
0.00
|
1
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
40.0
|
1
|
0
|
32.0
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.045
|
0
|
0
|
0.036
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
14:0 |
g
|
0.000
|
0
|
0
|
0.000
|
16:0 |
g
|
0.038
|
0
|
0
|
0.030
|
18:0 |
g
|
0.004
|
0
|
0
|
0.003
|
Fatty acids, total monounsaturated |
g
|
0.028
|
0
|
0
|
0.022
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.028
|
0
|
0
|
0.022
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.046
|
0
|
0
|
0.037
|
18:2 undifferentiated |
g
|
0.045
|
0
|
0
|
0.036
|
18:3 undifferentiated |
g
|
0.001
|
0
|
0
|
0.001
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.016
|
0
|
0
|
0.013
|
Threonine |
g
|
0.061
|
0
|
0
|
0.049
|
Isoleucine |
g
|
0.065
|
0
|
0
|
0.052
|
Leucine |
g
|
0.098
|
0
|
0
|
0.078
|
Lysine |
g
|
0.075
|
0
|
0
|
0.060
|
Methionine |
g
|
0.020
|
0
|
0
|
0.016
|
Cystine |
g
|
0.018
|
0
|
0
|
0.014
|
Phenylalanine |
g
|
0.061
|
0
|
0
|
0.049
|
Tyrosine |
g
|
0.081
|
0
|
0
|
0.065
|
Valine |
g
|
0.085
|
0
|
0
|
0.068
|
Arginine |
g
|
0.078
|
0
|
0
|
0.062
|
Histidine |
g
|
0.029
|
0
|
0
|
0.023
|
Alanine |
g
|
0.068
|
0
|
0
|
0.054
|
Aspartic acid |
g
|
0.135
|
0
|
0
|
0.108
|
Glutamic acid |
g
|
0.253
|
0
|
0
|
0.202
|
Glycine |
g
|
0.041
|
0
|
0
|
0.033
|
Proline |
g
|
0.042
|
0
|
0
|
0.034
|
Serine |
g
|
0.041
|
0
|
0
|
0.033
|
Other |
|||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
170
|
1
|
0
|
136
|
Carotene, alpha |
mcg
|
0
|
1
|
0
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
1
|
0
|
0
|
Lycopene |
mcg
|
0
|
1
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
390
|
1
|
0
|
312
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
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